Personal Fitness Trainer Dublin Darragh Hayes

Cover Model Body Personal Training

Summer is here, let’s get RIPPED – Personal Trainer Dublin

In order to get RIPPED for summer you need to first change your method of thinking.

Who doesn’t want to improve on their physique?? I know I always strive to improve my knowledge as a Personal Trainer as well as my body. If you want to get into the best shape you have ever been in in time for summer you first have to change a few things

1. Firstly you have to change the way you think!
2. Secondly the way you eat, your nutrition!
3. Thirdly and last but most certainly not least your training!!!

Changing these three areas are what will get you the very achievable results you so crave! 😉

The number one thing we disregard is the way we think or our attitude. Of course everyone wants the easy way out but in reality it’s just damn hard work, there is no easy way out, but if you want to make losing bodyfat easier which is what everyone wants, then you need to be serious and determined about it and setting your goals in place. Remember that if the way you train and eat doesn’t improve, your physique won’t either.

The main problem I find with training clients is their disregard to take fat loss seriously.

You have to give some serious thought to this so remember that there is one hundred and sixty eight hours in every week for you to make progress and if you only dedicate six of them hours, that still leaves you with one hundred and sixty two hours in which you can progress even further or really make a mess of things.

You really need to sit down and ash yourself this question. Think hard about it and answer honestly. At the end of the day you are only kidding yourself. SO, are you prepared to take your training, the hard work and losing fat seriously? Or do you just want to keep frustrating yourself and keep banging your head off of that brick wall because unless you are dedicated and willing to take these things seriously that’s what you may as well be doing!!! The choice is yours!

Ok well Ive decided to set out several key elements to follow which will enable you to conquer the battle with losing that bodyfat this summer! Here they are –


1: Always have a timeframe in mind and set realistic goals. 😉

In order to achieve you first must believe. Setting out realistic goals and giving yourself a timeframe will set you on your way. Make sure to set out short-term goals, long-term goals and a POA ( plan of action ) Included in this POA should be your training, rest, nutrition

etc . The reason behind this is, as you start to see results and realise that your short term goals are now becoming a reality, your long term goals seem so much more achievable.


2: Educate yourself on nutrition and training.

Firstly you should amass knowledge about training and nutrition by asking as many questions as possible and reading articles from people with a proven track record. By doing this it will give you an insight into different perspectives on what you will need to do to achieve your goals. Everyone wants results right?.. So please don’t just do things for the sake of doing them, you need to have a broadened understanding of why you’re doing it! If needs be call a professional! 😉


3: Put Into Practice What You Learn and Keep An Eye On Your Progression.

Ok you’ve done the homework, asked the questions and read the articles. Now it’s time to take all of that and put it into practice, 100%!!! This is the only way it will work for you. It’s all or nothing, no point in a half hearted effort, you’re wasting your time! Keeping an eye on your progression by monitoring your weight,  measurements, body fat percentage, workout progression by intensity, structured timed training windows and weight you are lifting. Also take before and after pics and see how your clothes fit. These are great ways to gauge your progression.


4: Determination and Patience

You must must be DETERMINED. Determination and drive are two main factors in achieving optimal results. No one can wave a magic wand and make you RIPPED over night, it takes time so you have to be in it for the long haul. This requires patience, Patience is another key factor in getting the desired result you want, the worst thing you can do is give up because of frustration that it’s not happening quickly enough for you. It WILL happen! Give it time 😉


5: You wana look ‘LEAN’ well you gota WEIGHT TRAIN!!!

We all want to be lean and RIPPED right? Not skinny or skinny fat. Believe me there is such a thing. I had one client in particular who by looking at her you would have said she was about 15% bodyfat and in great shape but was shockingly 32% bodyfat! Looks can be deceiving! In order to start the process of getting that ‘Lean / Ripped look you really need to start a resistance training plan using an

amalgamation of free and bodyweight exercises.

6: Fatloss – Learning to Walk before you Run!

Your average Joe is clearly athletically unfit. Most would be nowhere near able to handle intense fat loss training. As I keep saying there are no miracles in fat loss and muscle building just HARD WORK, DETERMINATION, MOTIVATION AND DESIRE. You really have to be in it for the long haul people! By doing this you will have long term progress!

A big problem with a lot of people is they want results overnight, not going to happen I’m afraid. I see too many people going to the gym and trying to too much high intensity  and over training. Over training is extremely beneficial but only and I repeat only if you know what you are doing!!! I do this every so often because it increases strength but it has to be structured. Doing this too often will burn you out and will slow down muscle growth. High intensity cardio is fantastic and a great way to burn bodyfat fast but too much too soon can run you down, you need to graduate this over a period of time in a structured manner to get the best results! 😉


7: Enjoyment in getting RESULTS!

All of the aforementioned is tough tough work but can be extremely enjoyable especially when you start seeing results which you most definitely will! 😉 if you expect results and put in the hard work necessary you WILL achieve, at the end of the day the only thing that will work is hard work! 😉 A defeatest attitude will get you nowhere so sort out your PMA ( positive mental attitude ) and get going. Summer’s already here!  DO IT 🙂


Ripped Summer Body! 🙂

Darragh Hayes BBS CPT NCEF
Personal Trainer Dublin | Cover Model Body Training
The ABS Gym Personal Training Studio, Temple Bar

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June 14, 2010 Posted by | Uncategorized | , , , , , | 1 Comment

Darragh Hayes Personal Trainer Dublin – Abs Circuit

An Ab circuit you can do at home. Half turkish get ups suppersetted with spiderman climbs, 10 reps on each side x3 times. 😉

March 4, 2010 Posted by | Uncategorized | , , , , , , , | Leave a comment

Why eating MORE will help you LOSE bodyfat and gain Lean Muscle

Eating to build muscle and lose fat at the same time is tricky, but extremely possible. I do it everyday!

If you ask a 100 different people their opinions about what percentage of their daily calorie intake should consist of protein, what percentage carbohydrates, and what percentage fats, you will probably get 100 different answers.

It’s no secret that losing body fat and gaining lean muscle is all calorie based. If you continually consume more calories than you burn off in a day, you will store the excess calories as body fat.

To lose body fat, you must create a calorie deficit, meaning you burn off more calories than you consume.

But we need calories just to survive. Where should these calories come from?

The nutritional breakdown I am about to give you is based
on “real world” results, not what is simply written in an out-dated nutrition book.

Results speak for themselves. Not only has this nutritional formula allowed me to stay lean and muscular year round, it has been used by many of my clients to achieve amazing results as well.

To burn body fat and build lean muscle tissue, follow the 50-20-30 rule! Approximately half of your daily calories should come from protein.

Other than water, protein is the most abundant substance in muscle. Protein (amino acids) helps build muscle.

Carbohydrates do not and fats do not. This is why half of your daily calorie amount should be from protein sources. Protein is also the least likely of the 3 nutrients (protein, carbs, and fat) to be converted to body fat.

Aim for approximately a gram to a gram and a half of protein per pound of body weight. If you weigh 200 pounds, try to consume at least 200 grams of protein.

20% of your daily calories should come from complex carbohydrate sources like fresh vegetables, veg and more veg!! NOT whole grains and cereals, oatmeal (Porridge), brown rice, and especially potatoes. They are the worst form of starchy carbohydrate you can eat!!!! Potatoes that is!

30 % of your daily calories should come from fats.

I often tell my clients to not worry about reaching the fat gram number, that it will be reached without too much trying. After all, fat tastes good and is in almost everything we consume, in one form or another.

There are many variations of this 50-20-30 rule but as a whole, most research has shown this to be a very effective ratio for adding lean muscle tissue to the body while minimizing the amount of fat added.

But to further back up this research, this breakdown of protein, carbs, and fats has produced the best results for myself as well as clients I have trained in person.

So I always go with what works and what has been tested, not some theory in a textbook.

If you want to start eating to build muscle mass and lose unwanted body fat, start following the 50-20-30 rule!

February 22, 2010 Posted by | Nutrition, Personal Training | , , , , , , , , , , , , | 1 Comment

Another Brilliant killer Session

Forget cardio!! have a go of these — Clean and press with 30 kg dumbells after the split jerks and chins. It’s a fantastic metabollic exercise for optimal fat burning while building lean muscle! 😉

February 21, 2010 Posted by | Uncategorized | , , , , , , , , , , , , , , , | 2 Comments

Split Jerk Shoulder Presses in the ABS Gym Temple Bar

My clients had just left the ABS Gym so I decided to do some damage to myself with split jerk presses supersetted with bodyweight wide grip chins! Check it out — RIPPED 😉

February 16, 2010 Posted by | Uncategorized | , , , , , , , , , , , , , , , , , , , | Leave a comment

Take a look at why SUGARY FOODS are SOOOOO bad for you! ;-) Sugar The Bitter Truth ;-)

February 11, 2010 Posted by | Uncategorized | , , , , , , , , , | Leave a comment